How Many Calories Do You Burn While You’re Asleep?

Have you ever wondered how many calories your body burns while you’re peacefully sleeping? While you may think the number would be small, your body remains active even when you’re at rest. Your body is constantly using energy to carry out essential functions like breathing, circulating blood, and maintaining organ function. While sleeping, the energy expenditure varies depending on factors like weight, metabolism, and sleep duration.

Factors That Influence Calorie Burn While Sleeping

The number of Kcal burned during sleep is primarily influenced by your basal metabolic rate (BMR). Your BMR represents the number of Kcal your body needs to perform basic functions at rest, such as maintaining body temperature, breathing, and circulation. The higher your BMR, the more calories your body will burn at rest, including while sleeping.

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For example, a person weighing 125 pounds burns approximately 38 kcal per hour during sleep. Multiply that by 7 to 9 hours of sleep, which experts recommend, and you can burn anywhere between 266 to 342 calories in one night. A person who weighs 150 pounds might burn about 46 kcal an hour, totaling 322 to 414 calories per night. Someone weighing 185 pounds may burn around 56 calories per hour, leading to a total of 392 to 504 kcal for a full night of sleep.

Calculating Your BMR

To calculate your BMR, you can use the following equations based on your sex, weight, height, and age:

• For men:
  66 + (6.2 x weight) + (12.7 x height) – (6.76 x age) = BMR
• For women:
  655.1 + (4.35 x weight) + (4.7 x height) – (4.7 x age) = BMR

For instance, if a 35-year-old man weighs 175 pounds and stands 5 feet 11 inches tall, his BMR would be 1,816 kcal . A 35-year-old woman weighing 135 pounds and standing 5 feet 5 inches tall would have a BMR of 1,383 calories. The more body mass a person has, the more calories they’ll burn while at rest. Men generally burn more calories at rest than women of the same weight because they typically have higher muscle mass, which burns more calories.

Maximizing Calorie Burn During Sleep

Want to maximize your calorie burn while you sleep? Interestingly, a study revealed that skipping a full night of sleep might cause your body to burn an extra 135 calories, with some participants burning as much as 160 calories. However, it’s important to note that chronic sleep deprivation can lead to weight gain and obesity. Sleep loss increases cortisol levels, a hormone that promotes fat retention and may increase your appetite.

Instead of sacrificing sleep to burn extra calories, there are more effective ways to boost your metabolism. Here are some tips:

1. Boost Your Metabolism Through Exercise
   Strength training helps build muscle mass, which increases your metabolism. Muscle burns more calories than fat, even when at rest. Try incorporating daily exercise, with strength training included, to promote higher calorie burn.
2. Lose Weight for a Faster Metabolism
   Losing excess fat can help increase your metabolic rate, as fat tissue burns fewer calories than muscle. A healthy diet and lifestyle can help you achieve your weight loss goals.
3. Caffeine for a Temporary Boost
   Caffeine can give a short-term metabolism boost. However, it has not been shown to aid in long-term weight loss, and consuming caffeine late in the day may interfere with your sleep.
4. Be Cautious with Supplements
   Avoid supplements that claim to boost metabolism unless advised by a healthcare professional. Some products may contain harmful ingredients and are often not effective.
5. Address Health Conditions That Slow Metabolism
   Certain conditions, like hypothyroidism or Cushing syndrome, can slow down your metabolism. Speak with your doctor if you suspect a medical condition is impacting your metabolism.

Conclusion

While you sleep, your body is burning calories and performing essential functions that require energy. Factors like weight, metabolism, and sleep duration can influence how many calories you burn. By maintaining a healthy weight, exercising regularly, and getting enough sleep, you can support your metabolism and maximize calorie burn during rest. But remember, while burning calories during sleep is important, a balanced lifestyle is the key to long-term health and well-being.